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Evidence-Based Supplement Research

Evidence-Based Supplement Research

Casein Protein and Improved Anaerobic Power

Doses used in studies

g single-dose: 30 (median 30, IQR 30–30) — 1 study
g/day: 20 (median 20, IQR 20–20) — 1 study

Time to effect

Median: 1 day · IQR 1 day–1 day · Range 1 day–1 day — Reported in 1 of 2 studies

2 of 2 papersPopulation:

Casein Supplementation Timing and Exercise Performance in Soccer Players: Pre-Sleep vs. Post-Exercise Intake-A Randomized Controlled Trial.
- 2025-12-17
- RCT
- Nutrients 17(24)
- - Serdar Bayrakdaroğlu
  - Zeynep Hazal Ateş
  - Halil İbrahim Ceylan
  - Murat Kul
  - Raul Ioan Muntean
  - Wissem Dhahbi
- PubMed: 41470882
- DOI: 10.3390/nu17243938
4 Insights on
- Improved Anaerobic Power
- High evidence
- Rigorous Journal
- Athletes
PECIG significantly enhanced RAST ... mean power (Δ = +128.43 W; p = 0.013, d = 1.24) ... relative to CG.
Effect
Beneficial
Effect size
Large
Significant
Yes
Dose
30 g dissolved in 300 mL of water
Pre-sleep casein ingestion with probiotic strains improves anaerobic power and lower-body-specific strength and power performance in soccer players.
- 2025-05-12
- RCT
- Journal of the International Society of Sports Nutrition 22(1)
- - Reza Sadeghi
  - Mohammad Hemmatinafar
  - Fereshteh Eftekhari
  - Babak Imanian
  - Negar Koureshfard
- PubMed: 40353739
- DOI: 10.1080/15502783.2025.2505184
5 Insights on
- Improved Anaerobic Power
- High evidence
The simultaneous consumption of casein and probiotics significantly improved anaerobic power... Moreover, the RAST average power increased dramatically in PRO+CAS compared to PLA (p = 0.003) and CAS (p = 0.02).
Effect
Beneficial
Effect size
Moderate
Significant
Yes
Dose
20 g per day on training days